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33 Cards in this Set
- Front
- Back
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with palms down, knuckles up
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pronated grip (overhand)
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the supinated grip The hook grip is typically used for performing exercises that require a stronger grip (power exercises, e.g., snatch). Note that the thumb is wrapped around the bar in all of the grips shown; this positioning is called a closed grip. When the thumb does not wrap around the bar, the grip is called an open or false grip.
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with palms up and knuckles down, also known as the underhand grip
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the neutral grip
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A variation of grip in which the knuckles point laterally—as in a handshake.
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Two less common grips are the:
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alternated grip, in which one hand is in a pronated grip and the other is in a supinated grip,
and the hook grip, which is similar to the pronated grip except that the thumb is positioned under the index and middle fingers. |
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Note that the thumb is wrapped around the bar in all of the grips shown;
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this positioning is called a closed grip.
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When the thumb does not wrap around the bar, the grip is called an
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open or false grip
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When lifting max loads, the use of a weight belt may provide the MOST benefit when performing which of the following exercises?
a. Machine shoulder press b. Bench press c. Hip sled d. Front squat |
d. Front squat
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which of the following describes the initial movement of both of these exercises (bent knee sit up and curl up)
I. Posterior pelvic tilt II. Anterior pelvic tilt III. Lumbar flexion IV. Lumbar extension |
posterior pelvic tilt
lumbar flexion |
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During the upward movement phase of this exercise (step-up), an appropriate recommendation to make regarding proper technique is to:
a. Focus the eyes on the floor b. Lean the torso backward c. Drive off the floor with the trailing foot d. Push down on the top of the box with the leading foot |
push down on the top of the box with the leading foot
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An advantage of performing the dumbbell chest press instead of the flat bench press exercise with an Olympic bar is that it
a. Places less stress on the lower back b. Allows for heavier loads to be lifted c. Permits a greater ROM at the shoulder d. Encourages more rapid strength improvements |
Allows Greater ROM
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describe the 5 point body contact position
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1. Head is placed firmly on the bench or back pad. 2. Shoulders and upper back are placed firmly and evenly on the bench or back pad. 3. Buttocks are placed evenly on the bench or seat. 4. Right foot is flat on the floor. 5. Left foot is flat on the floor.
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spotting dumbbell over the face
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wrists/forearms for db's
alternated grip for barbell pullover and overhead tri extension spot db itself |
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Which of the following muscles is MOST involved in BOTH of the exercises shown (bent knee sit up and abdominal crunch)
a. Iliopsoas b. Rectus femoris c. rectus abdominis d. Transverse abdominis |
rectus abdominus
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All of the following are incorrect technique recommendations to give this athlete for this exercise (upright row) EXCEPT:
a. Use a supinated grip b. Lift the elbows up at the top bar position c. Slightly extend the knees as the bar is raised d. Choose a grip that is wider than should-width |
b. lift the elbows up at the top bar position
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Which of the following is a correct technique recommendation to give to the athlete performing this exercise (step-down) ?
a. Use the same lead leg to begin each repetition b. Vigorously push off the floor with the trailing foot c. Slightly lean forward to maintain balance while stepping up on the box d. Step down off the box with the opposite leg that began each repetition |
d. step down off the box with the opposite leg that began each repetition
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True or Fasle
when doing the step up the lead legs should alternate. |
true
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Which of the following correctly describes the five-point body contact position of this exercise?
a. Left shoulder, right shoulder, buttocks, left foot, right foot b. Head, neck, shoulders, torso, feet c. Left hand, right hand, shoulders, hips, feet d. Head, shoulders, buttocks, left foot, right foot |
d. Head, shoulders, buttocks, left foot, right foot
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Which of the following is a technique error of the wrist extension exercise?
a. Grasping the bar with a supinated grip b. Allowing the wrists to flex toward the floor c. Extending the wrists past the neutral position d. Positioning the forearms on top of the thighs |
a. grasping the bar with a supinated grip
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the latissimus dorsi performs which of the following types of muscle actions during the upward movement phase of the lat pulldown exercise
a. Isometric b. Eccentric c. Concentric d. Isokinetic |
eccentric
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15. During the upward movement phase of the push press exercise the:
I. Knees and hips remain fully extended II. Quadriceps muscles are agonists III. Triceps brachii and anterior deltoids are agonists IV. Should joints are initially hyperextended |
II. Quadriceps muscles are agonists
III. Triceps brachii and anterior deltoids are agonists |
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During the upward movement phase of the front squat exercise, which of the following muscles acts as an antagonist to the concentric movement?
a. Iliopsoas b. Quadriceps c. Glueteus maximus d. Adductor longus |
a. iliopsoas
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Which of the following in step up exercise will improve this athlete’s technique?
a. Place the feet more in the middle on top of the box b. Push off more vigorously with the trailing foot c. Hold the bar like it is held in the low-bar back squat exercise d. Lean the torso forward when stepping up on the box |
a. Place the feet more in the middle on top of the box
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Which of the following describes the proper grip for the bench press
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pronated and closed
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An injured athlete is directed by the team physician to avoid exercises that involve lumbar extension. Before the injury, the athlete was performing both bent knee situps and crunches exercises. What changes to the program should the strength and conditioning professional make?
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discontinue the use of the bent knee sit up
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As the athlete begins the eccentric phase of this exercise (upright row), which of the following muscles becomes activated?
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trapezius
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To promote muscular balance, which of the following exercises trains the antagonist of the primary muscle trained in this exercise (bent over row)?
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a. Triceps pushdown
b. Flat dumbbell fly c. Shoulder press d. Upright row |
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Which of the following sport-specific movements would benefit the MOST by adding this exercise (flat dumbbell fly) to the athlete’s resistance training program?
a. Baseball bat swing b. Basketball dribble c. Racquetball serve d. Golf club swing |
racquetball serve
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A strength and conditioning professional wants to add this exercise(power clean) to the athlete’s program that currently consists of these exercises:
Front squat Lunge Bench press Bent-over-row To allow maximum effort in each exercise, the exercise shown should be performed immediately before the: a. Bent-over row b. Bench press c. Lunge d. Front squat |
Front Squat
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all of the following exercises require a spotter EXCEPT the:
a. Flat dumbbell fly b. Overhead triceps extension c. Forward step lunge d. Lat pull down |
d. lat pull down
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During which of the following exercises should a spotter’s hands be placed on the athlete’s wrists?
a. Bench press b. Incline dumbbell bench press c. Upright row d. Lying barbell triceps extension |
incline dumbbell bench press
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Which of the following grips should be used during the deadlift exercise?
I. Overhand II. Closed III. Pronated IV. Alternated |
closed and alternated
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what is the correct foot pattern in the step-up exercise?
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b. Step up RIGHT foot, step up LEFT foot, step down LEFT foot, step down RIGHT foot
(lead foot, trail foot, trail foot, lead foot) |
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The primary movement during the second pull phase of the power clean exercise is
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hip extension
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